CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Pike Stretch: 1-2 Minutes
Wrist Stretches: 30 Seconds Each Direction
Puppy Pose: 1-2 Minutes
ACTIVATION
Row Warmup
2 Rounds:
2 Minutes Easy
1 Minute Moderate
:30 Seconds Hard
3 Rounds
:20 Second Jump Rope
10 DB Romanian Deadlift
10 DB Strict Press (Alternating)
10 Walking Lunges
Metcon
Macho Taco (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell “Macho Man”
Dumbbells – 50’s/35’s
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
3 minutes on and 1 minute off in these quick interval pieces
After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell Macho Man until the 3-minute mark
Record your total rounds + reps of “Macho Man”
Your score is the lowest number of rounds + reps of the 5 sets
DOUBLE DUMBBELL MACHO MAN
1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
Only one head of the dumbbell has to touch the ground in the bottom of the power clean
You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
DOUBLE UNDERS
Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
Alternate legs each rep for a total of 10 reps each side
The back knee should touch the ground at the bottom of each rep
Jump to full lower body extension between lunges
STRATEGY
GENERAL
With only 1 minute of rest between intervals, all out sprints are likely not sustainable
Aim to move with a purpose that allows you to stay consistent with your scores across the board
Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
Starting under control helps you sustain your efforts for all rounds today
DUMBBELL MACHO MAN
If there is one “best” place to break up these rounds it’s before the last power clean
Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead
SUBS
DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
90 Single Unders
JUMPING LUNGES
20 Alternating Reverse Lunges
Extra Credit
Metcon (No Measure)
Not For Score:
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 10 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 5 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace
STIMULUS
DESCRIPTION
This row recovery piece alternate between 500 meters and 250 meters for 3 rounds (2250 meters total)
The 500 meter paces are designed to be fairly slow
The 250 meter paces will get increasing faster over the 3 rounds
Both these paces are based of your 2k row pace per 500
For Example: If your last 2k time trial was completed in 8:00 – your pace per 500 was 2:00
500 Meter Paces Today: 2:20
250 Meter Paces Today: 2:10 – 2:05 – 2:00
Use this chart to find your 2k pace per 500 – https://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf
If you don’t know your 2k pace per 500 – assign yourself paces for each distance